CrossFit WOD / Strength & Power 01.08.14

Coach Becky getting some air time on the Muscle up training rig.

Coach Becky getting some air time on the Muscle up training rig.

CrossFit:

Skill: Front Squat 5-5-5  (DO NOT use small, portable racks for loads over 185#)

WOD: 21-15-9 Reps of:

Front Rack Lunge Steps (may be done in place at coach’s discretion)
Shoulder-to-Overhead

*3 Burpee penalty for every time you drop the bar. To be done after reps are complete.

RX+: 185/135#
RX: 135/95#
Scaled: 95/65#

Strength & Power:

1 RM Test Week

Back Squat
Press
Deadlift

Posted in Arlington Heights WOD, WOD.